O meaai faʻamafanafana e le manaʻomia ona maualuga le gaʻo pe maualuga le kalori. Soup o se faʻataʻitaʻiga sili. E mafai ona e faia ni meaʻai suamalie, lelei, ma faʻamalieina e pei o lenei Lentil ma le Black Bean soup, lea e tumu i le maualalo o le gaʻo, maualuga le fiber. Afai e te filifili e faʻaaoga fua o fualaau aina , o le mea lea e fai ai se taumafataga tele a le fai meaʻai.
Mea e te Manaomia
- 2 teaspoon lelalala canola
- 1 1/2 ipu fufulu tapena tapuni
- 1 laupele lanu lapopoa tetele, oona
- 2 cloves garlic, minced
- 1 sipuni masima le kumuni
- 1 sipuni vavalaʻau pipi
- 1 cup fuālaʻau lanu meamata, fufulu ma filifilia
- 2 (15-ounce) kesi e faʻaitiitia-sodium pīni paʻu, faʻafefe ma fufulu
- 1 (14.5-aunese) e mafai ona tatupu tamato
- 4 ipu e leai se gaʻo, fualaʻau maualalo-sodium poʻo le moa moa
Auala e Fai Ai
- I totonu o se fagu telē, masini vevela i luga o le vevela vevela Tasi le aniani, seleni, ma le lauloki seia faamaluluina, e tusa ma le 4-5 minute. Fafasi le kumumu ma le paʻu kalu, kuka mo le 1 minute seʻia oʻo i le manogi.
- Faaopopo le lentils, pi pi, tamato, ma le susu. Aumai i se vevela, ona ufiufi lea ma faʻapipiʻi mo le 25 minute, pe seia oʻo ina vaivai le lentils.
Per Serving: Calories 127, Calories mai le Fat 14, Aofai Fat 1.6g (nofo 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 520 |
| Aofaʻi gaʻo | 4 g |
| Fatisi | 1 g |
| Vailaʻau Mataʻutia | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Carbohydrates | 93 g |
| Faiga o le fiva | 25 g |
| Puipuia | 33 g |